How Much Protein Do You Really Need?

By Dr. Sarah Chen · Nutrition · Published 2025-09-10

Evidence-based guidelines for optimal protein intake to support muscle growth and recovery.

The Protein Debate

Protein recommendations vary wildly — from 0.8 g/kg (RDA) to 2.2 g/kg for athletes. What does the science actually say?

Evidence-Based Recommendations

Research consistently shows that 1.6-2.2 g per kg of body weight is optimal for muscle growth.

GoalProtein (g/kg)
Sedentary0.8
General fitness1.2-1.6
Muscle gain1.6-2.2
Fat loss (preserve muscle)2.0-2.4

Timing Matters (A Little)

  • Spread protein across 3-5 meals
  • 20-40 g per meal for maximum muscle protein synthesis
  • Post-workout window is real but wider than you think (2-3 hours)

    • Best Sources

  • Chicken breast, lean beef, fish
  • Eggs, Greek yoghurt, cottage cheese
  • Whey protein, tofu, lentils